Name: Playbook - KICK IT With Kay - HIIT DAY 🤌🏼 Brutal in the best way
Uploaded: 2024-01-01T12:36:37.114Z
Duration: 40 min
Description: HIIT DAY 🤌🏼 Brutal in the best way

Emma Mathews

Getting some FULL body work in today. We will do some body weight exercises mixed with some weighted things and cardio for an all over day burn!

View the burpees as the bread and the thrusters as the jelly! 

Do 10 burpees right into 20 thrusters right into 10 more burpees. Then rest and repeat!

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body to a plank position 
- Hop forward placing your feet on the floor
- Stand up

1/2 Burpee

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster!

Burpee thruster sandwich

1 rep = one rep on each leg and a squat 
(Doing 20 of these total per set)

-put medium to medium heavy barbell on your back (no weight for a modification) 
-lunge forward with your right leg and pause for two seconds
-then lunge with your left and pause for two seconds 
-then bring both legs into a squat position and pause in a deep squat for two seconds 


*slow and steady here is best! Don’t rush these the pauses are important

Barbell lunge sequence

*push down and back each once per set 

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

Do 16 burpee broad jumps into 20 medium bicep hammer curls

*go for speed
-16 reps per set 

- Perform a broad jump using your arms for momentum
- Land softly
- Place your hands on the floor to perform a burpee
- Repeat

Broad jump burpee

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Broad jump & bicep Superset

Using a medium med ball (I used 30lb ball for reference) 

Use your legs and squat down to lift up the ball (keeping your back straight as possible) 

 Push through your feet and glutes to hoist the ball over your shoulder! 

Go for speed here!

Over the shoulder med ball toss

Alternate between speed 8 and speed 12 every minute on the minute! Try not to use your hands!

Stair master

HIIT DAY 🤌🏼 Brutal in the best way

Sweaty full body 💦

Emmie

HIIT

FULL BODY SESH

Sweaty sesh

HIIT SWEAT SESH

Had my sister workout with me on this one ….we both ended  on floor gasping for air 😂!! Great workout

Steffany Hernandez

HIIT 💦🥵

HIIT 🤌🏼😅

Quick and very effective! Enjoyed this one 🥰

SWEATY FULL BODY

SWEAT SESH FULL BODY HIIT

FULL BAWDY SWEAT

FULL BODY SWEAT: HIGH INTENSITY

HIIT 💦

SWEAT SESH

Full body killa

I loved it!! Such a good workout to start your day!

Valerie

Do from Anywhere HIIT! (No Equipment)

Lauren Cowley

SWEATY FULL BOD (will have ya drenched)

HOT GIRRRRL FULL BODY 🤪

INTENSE High Intensity FULL BODY

FULL BAWDY HIIT

Struggled on this one but i got it done 💪🏼

High Intensity Full Body

5 ROUND HIIT CIRCUIT

FULL BODY WORKOUT! SWEAT SESH

HIGH INTENSITY FULL BODY KILLA

FULL BODY GAS 😮‍💨

FULL BODY! Intense sesh

FULL BAWDY SWEAT SESH💦

FULL BODY WEIGHTED HIIT

FULL BODY HIIT (LIMITED EQUIPMENT)

HIIT SESH!

FULL BODY HIIT 🫶🏼🥵

My bday HIIT! 🥳

This one had me feeling so good after 😍😍

Whitney Yeauger

full bawdy baddies 🔥

HIIT 😅💦

HIGH INTENSITY DAY

Full Body: Strength & Sweat Sesh 🔥

Emily

Gill

FULL BODY HIGH INTENSITY

SPICY HIGH INTENSITY

Heather

Kicked my ass 😮‍💨😮‍💨😮‍💨

HIIT! Full body cardio and functional strength 💪🏼

BEAST MODE: MY FAV HIGH INTENSITY WORKOUT YET

38 MIN FULL BODY AMRAP

Really great legs and body feel like noodles!!

FULL BODY SWEAT SESH

45 min HIIT & pump  (partner friendly!)⚡️💪🏼

Ugh girlllllll. I was literally waddling out of the gym and could barely hold my water bottle up to take a drink. THATS a good workout!

HIIT DAY 🤌🏼 Brutal in the best way

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